Health And Nutrtion.
Health And Nutrition.
Health is a state of a proper balance in physical, mental and spiritual aspects. In order to achieve a perfect balance in these things and have good health we also require good nutrition. Nutrition means trying to understand what our body requires and what it does not.The requirement of nutrition begins when the male sperm unites with the female egg and fertilization takes place and a human life comes into existence inside the womb. Our life depends on our ability to convert food into enegy. From food, air sunshine and exercise we derive physical, intellectual and spritual energy. But, food is of primary importance it provides us with proteins, carbohydrates, fats, vitamins and minerals.
Proteins:- Proteins are formed by a combination of nitrrgenous substances called ' amino acids' which are the building blocks of proteins. There are 20 types of amino acids out of which 8 are very essential to the human body. These contain nitrogen and cannot be synthesized in the body, and hence have to be supplied through food. The non essential amino acids supply energy and they can be synthesized in the body.
Carbohydrates:- Carbohydrates helps to generate energy in the body. Eating a combination of carbohydrates and protein is very good. Protein helps us in tissue regeneration and carbohydrates provides us with energy. carbohydrates help us in building muscles and protects the liver. Starches and sugars are rich in carbohydrates. Cereals, potatoes, sweet potatoes and yams are also the main sources of carbohydrates. Fruits like banana and chickoos are also rich in carbs. On an average 4-6 grams of carbohydrates are advised per kg of body weight.
Fats:- Fats are high energy foods. A moderate intake of fats are essential for the absorption of oil soluble vitamins like Vitamin A, D and K. However, high consumption of fats can cause health problems and prove fatal. There are two types of fats.
A) Saturated fats.
B) unsaturated fats.
Saturated Fats;- These fats are solid in nature.like ghee, butter, vanaspati or vegetable fat, khoya, ice-creams. , Egg yolk and, meat are also rich in fat. vanaspati is hydrogenated fat which is harmful to the heart.
Unsaturated Fats:- Unsaturated fats are usually liquids and they don't saturate at room temperature unlike saturated fats.like corn oil, soyabean oil, karadi oil,etc. Unsaturated fats are further classified as monounsaturated and polyunsaturated fats such as sunflower and safflower which reduce cholesterol levels. Hence, saturated fats should be avoided and a moderate amount of unsaturated fats are safe for consumption.
Vitamins and minerals are indispensable supplementary foods. After the digestion of carbohydrates proteins and fats are assimilated. Our resistance power increases with the help of vitamins and minerals. Vitamins are of two types water soluble and fat soluble. Water soluble ones are Vitamin B complex and Vitamin C.
Minerals originate in the soil but they do not supply heat or energy to our body. Soluble minerals such as sodium, chlorine and potassium help in regulation of body fluids. Whereas calcium, magnesium and phosphorous are part of our bones which we require in good amounts. Iodine iron and sulphur cannot be synthesized in our body and hence have to be provided from outside. Sources of vitamin A are leafy vegetables, green peas red pumpkin, carrots mango etc.Sources of B complex are seasonal vegetables and tubers. Vitamin C is present in lime, oranges, sweet lime etc. The source of calcium are milk, curds, cheese coconut etc. Proteins can be found in pulses, eggs, meat chicken etc. Whereas, carbohydrates is present in wheat, rice honey jaggery etc.